health eatingTag Archive

Runners always require the best of nutrition to help fuel their daily run, workouts, as well as help them recover from muscle stress caused post-run. Here are five nutritious smoothie recipes from Sowmya Ganesh that can benefit all runners and give them the energy boost they need.

1. Mango Yogurt Smoothie

Blend and enjoy:

1 cup mango cubes

1/2 cup plain yogurt

1/2 inch ginger piece

1/2 tsp turmeric powder

3/4 cup almond milk

Calories: 235 per serving of 1 glass

Benefits: Mangoes are truly named the king of all fruits for it’s high nutrition content, being rich in several vitamins, minerals, as well as powerful antioxidants. When blended with yogurt, ginger, and turmeric, this makes for an excellent gut-healing smoothie as well as a quick shot of energy.

2. Vegan Carrot Smoothie

Blend and enjoy:

1 cup chopped carrots

1/2 cup sliced banana

1 cup almond milk

2 tablespoons walnuts

1/4 teaspoon cinnamon

Calories: 260 per serving of 1 glass

Benefits: Carrots are rich in antioxidants and vitamin C, while bananas have a high potassium content. When blended with vitamin rich nuts like walnuts and almond milk, the nutrition value of this smoothie just gets better by introducing heart-healthy fats into your body with every sip. Cinnamon adds great flavour to the drink while also being anti-inflammatory in nature.

3. Pineapple Spinach Smoothie

Blend and enjoy:

1 cup plain yogurt

1 cup chopped pineapple

3 cups fresh spinach

1 cucumber

2 tbsp chia seeds

Calories: 390 per serving of 1 glass

Benefits: Pineapples are good for your immune system while also being anti-inflammatory in nature. Spinach is rich in iron and fibre and gives your body a good boost of minerals along with chia seeds. Yogurt is added to this smoothie to make it gut-friendly and healthier for your body’s digestive system.

4. Green Smoothie

Blend and enjoy:

2 cups spinach

1 banana

1/2 cup strawberries

1 tbsp tahini

1 tbsp flax seeds

1 tbsp cocoa powder

3/4 cup almond milk

Calories: 330 per serving of 1 glass

Benefits: A high boost of vitamin E, iron, and potassium comes with this smoothie, making it perfect for both a pre-workout drink or a post-workout drink. Flax seeds are high in antioxidants and aid in digestive health, while strawberries provide you with vitamins your body requires for muscle tissue repair.

5. Simple Strawberry Smoothie

Blend and enjoy:

1 cup chopped strawberries

1/2 inch ginger piece

1 cup chopped bananas

1/2 cup orange juice

Calories: 240 per serving of 1 glass

Benefits: Strawberries are high in potassium, magnesium, as well as vitamin C and when blended with bananas, provides a good healthy potassium boost. Ginger is added as it has anti-inflammatory properties that can heal muscle stress and damage. Throw in some healthy vitamins from the orange juice and you’re good to go!

ABOUT THE AUTHOR

Sowmya Ganesh’s career path at different stages and today started Coubutu, India’s first subscription based health food and beverage company along with husband Ganesh Krishnan. Starting small with one product and having added a whole range of products spiraling it in to an impressive nutrition brand, successfully transforming people’s lifestyles every single day.